BobisMighty's Rugby Training Log

[da2ricky]

Whats up Bob, long time no see. I see you do a lot of warmup work on the foam roller, do you have any good threads/videos of different foam roller "routines".

Not sure if you remember but I was having a terrible time with shoulder impingement. After about 4 months of rehabbing it and not doing any shoulder/overhead movements... I'm 100% again. feelsgoodman.

[BobisMighty]

Whats up Bob, long time no see. I see you do a lot of warmup work on the foam roller, do you have any good threads/videos of different foam roller "routines".

Not sure if you remember but I was having a terrible time with shoulder impingement. After about 4 months of rehabbing it and not doing any shoulder/overhead movements... I'm 100% again. feelsgoodman.

Hey Ricky. Glad to hear your shoulder is doing better!
As for foam roller routines. Here is a good one to follow.

they look weird, but they are definitely effective.

[scott_donald]

great session... what was so bad about the squats???

[BobisMighty]

great session... what was so bad about the squats???

in the 4th and 5th rep, i lost tightness in my upperback and i started to fall forward, so i kind of good morning-ed it up a bit. as much as one can when it's a front squat.

[thom2355]

in the 4th and 5th rep, i lost tightness in my upperback and i started to fall forward, so i kind of good morning-ed it up a bit. as much as one can when it's a front squat.

Happens to me too. Focusing on lower back arching and pushing out of the hole is easy....but not so much the holding the upper back. Clean grip?

[da2ricky]

thanks man, our gym just got a new one so I'm looking forward to trying it out.

[BobisMighty]

Happens to me too. Focusing on lower back arching and pushing out of the hole is easy....but not so much the holding the upper back. Clean grip?

Yeah clean grip. I hate the cross grip. I think one of the problems with my upperback is that i sit at a desk all damn day haha. i always catch myself hunching over.

thanks man, our gym just got a new one so I'm looking forward to trying it out.

hope it works well for you! i know it has for me.

[thom2355]

Yeah clean grip. I hate the cross grip. I think one of the problems with my upperback is that i sit at a desk all damn day haha. i always catch myself hunching over.

You mean like I just did to read that????

I have noticed a pretty big differenc in lower back mobility, shoulder pain and general feel good since I have been in a position where I could head outside to walk around every hour or so. Makes the day go by and negates some effects from sitting at a desk all day.

[BobisMighty]

You mean like I just did to read that????

I have noticed a pretty big differenc in lower back mobility, shoulder pain and general feel good since I have been in a position where I could head outside to walk around every hour or so. Makes the day go by and negates some effects from sitting at a desk all day.

yeah haha. i try to get up every hour and either get water or just walk around. i should probably just do more pulling work anyway. i didn't have this problem in my offseason when i balanced every pushing movement with a pull.

[thom2355]

yeah haha. i try to get up every hour and either get water or just walk around. i should probably just do more pulling work anyway. i didn't have this problem in my offseason when i balanced every pushing movement with a pull.

I am finding the same thing. In order to progress in my pushing movements, I have dedicated a day to upper back training....but my strongman training 48 hours later doesn't always like that. I would assume you run into the same thing with rugby. Continual learning I suppose....

[BobisMighty]

I am finding the same thing. In order to progress in my pushing movements, I have dedicated a day to upper back training....but my strongman training 48 hours later doesn't always like that. I would assume you run into the same thing with rugby. Continual learning I suppose....

oh yeah, especially now that i'm a prop. definitely need to up my pulling volume then.

[BobisMighty]

6/20/12

Deadlift and Close Grip Bench Press

Warmup
Scapular soft tissue work


The lacrosse ball work in this video has been immense with my right shoulder, which has plagued me for quite sometime. It feels a million times better.

Foam Roller
Walking Spiderman plus Lift and Reach
Static Hip Stretch plus Glute Contraction
Yoga Twists
Back rolling
Single Leg RDL

Workout:
Deadlift
240x5 290x3 335x2 360x1 385x1 410x7
Very happy with that. I think it's a PR. I might have been able to get another rep out, but my lower back has been very sore and I keep remembering that the last time I hurt my lower back was pushing it too hard on the deadlift.

Box Jump
30"x4x4

Single Leg Box Jump
12"x4x4 each leg
Trying to get more plyos into the mix.

Close Grip Bench Press
45x5 185x5 210x3 235x6
Happy with that. I feel that the shoulder work made a huge difference in my bench, as I have no front delt pain as a result.

Good Mornings
135x15 135x2x20
Did these very slow

Facepulls
40x20 72.5x12 72.5x10

[scott_donald]

loving the reads!!! great stuff!!!

[da2ricky]

awesome vid on the Scapular soft tissue work!

[BobisMighty]

loving the reads!!! great stuff!!!

Thanks! I was nervous since my legs have been so sore lately from 7's practice. I'm also about 230lbs right now, so all that sprinting is more taxing than usual.

awesome vid on the Scapular soft tissue work!

Thanks man. It's a life saver. It's really helped my shoulders out immensely. It's just something I'll have to be disciplined with and keep doing. I'm going to try to use a local gym near my work during lunch and just do soft tissue work and stretching there during lunch.

[da2ricky]

What supplements are you currently taking? I just read through your Conquest 250 log, looks pretty good!

I just ordered Universal's Animal Stak, planning on running it 3 weeks on, 1 off, 3 more weeks on then switching to Animal M-Stak. I hear really good things about the two products so ill probably run a log.

[BobisMighty]

What supplements are you currently taking? I just read through your Conquest 250 log, looks pretty good!

I just ordered Universal's Animal Stak, planning on running it 3 weeks on, 1 off, 3 more weeks on then switching to Animal M-Stak. I hear really good things about the two products so ill probably run a log.

Right now I'm just on a multi with fishoil, and a joint supplement. Conquest 250 was great. I don't think it's a coincidence that once I came off it, I went from a solid 225 to 232 pretty quickly, though I am bringing that back down. I'm hoping to run another log soon, if I get picked. Looking to try out an intra-workout product.

[BobisMighty]

6/25/12

Warmup:
Soft Tissue Work on Shoulders
Walking Spiderman + Lift and Reach
Static Hip Stretch plus Glute Contraction
Shoulder Dislocation with Band

Workout:
Bench Press
225x6x3 225x9
Happy about that. 225 felt very light.

Deficit Trap Bar Deadlift
280x5 325x5 365x5
The first 2 sets were very light, but 365 was heavy.

Box Jump
30"x6x3
20 seconds rest between Jumps

Wide Grip Pullups
BWx4x8
I was able to get the first 3 sets without having to rest at the bottom.

Chinups
BWx4
Did these 30 seconds after the last set up Pullups

Dips
BWx15 BWx12 BWx8
I rested too long at the top of the last set, and gassed out.

[scott_donald]

how were the jumps???? i gt challenged by a 14 year old yesterday who is about 5'8 and he almost beat me on a touch test!!! embarrassing!!!

[BobisMighty]

how were the jumps???? i gt challenged by a 14 year old yesterday who is about 5'8 and he almost beat me on a touch test!!! embarrassing!!!

The jumps weren't actually bad. For the 30" jump, I really didn't have to bend my knees that much to get on top of the box. Right now I'm debating whether I just want to do box jumps, or do an actual plyo workout.

[BobisMighty]

6/27/12

Warmup:
None
I was working out at a gym before my flight, so I sped through the whole thing.

Workout:
Squats
45x5 280x6x3 280x7
Lowerback was really sore for some reason.

Incline Bench
45x5 150x5 175x5 195x8
Supserset with
Wide Parallel Grip Pullups
BWx2x5 BWx10

Plank
1x1:15 1x1:00

[BobisMighty]

6/29/12

Random stuff
I had nothing going on that night, so I decided to hit the gym.

Warmup:
Soft Tissue Work
Foam Roller
Walking Spiderman plus lift and reach
static hip stretch plus glute contraction
shoulder dislocations

Workout:
Split Jerks from High Box
135x1 155x1 175x1 185x1 195x1 205x1 215x1 225x1 225xfail 225x1
It was hard to get used to. I haven't done split jerks in a while.

Superset
1A Speed Deadlifts with light mini bands (305lb bar weight, 100lb band tension at top) 10x3
1B Seated Dumbbell Overhead Press 50x2x5 55x5 60x5 65x5
I did the seated pressed every other set of speed deads.

Power Cleans
225x3x2

Pullups(Bar to nipples)
BWx3x4

Mixed Gripped Pullups (changed grips every 30 seconds)
BWx4x5, BWx4x4

I was supposed to do the Crossfit WOD King Kong at the end, but my lower back was too fried for 455 deadlifts and 250lbs cleans.

[toad1]

I was supposed to do the Crossfit WOD King Kong at the end, but my lower back was too fried for 455 deadlifts and 250lbs cleans.

Bench Press
225x6x3 225x9
Happy about that. 225 felt very light.


Deadlift
240x5 290x3 335x2 360x1 385x1 410x7
Very happy with that. I think it's a PR. I might have been able to get another rep out, but my lower back has been very sore and I keep remembering that the last time I hurt my lower back was pushing it too hard on the deadlift.

not been in here a while, all the stuff looks great. i like the jumps and deadlift stuff. great work with the bench and deads there, you on your last week of 3s with your deads hitting a 7 is great. 9 in a 3s week for bench is awesom as well.

that crossfit workout looks mad, i can't even clean that much weight and thats alot of wieght to be supper setting for deadlifts.

[BobisMighty]

not been in here a while, all the stuff looks great. i like the jumps and deadlift stuff. great work with the bench and deads there, you on your last week of 3s with your deads hitting a 7 is great. 9 in a 3s week for bench is awesom as well.

that crossfit workout looks mad, i can't even clean that much weight and thats alot of wieght to be supper setting for deadlifts.

Yeah, sorry I haven't been in yours in a while. It's been mad over here at work. They're flying me all over the place. Yeah the jumps have been great so far. I definitely feel a difference having added them back in. And I liked the speed deads a lot. it's actually my first week of 3's right now, but still glad to get over 5 in the firs tweek with this. yeah that crossfit workout is insane. i should have scaled it down. i might have been able to get it if i only did that workout, but i can't even do a muscle up or a hand stand pushup.

[BobisMighty]

7/2/12

Overhead Press and Front Squat

Warmup:
Soft Tissue work
Pirformis Stretch with Lacrosse Ball
Walking Spiderman plus Lift and Reach
Static Hip Stretch
Cat Stretch
Yoga Twists
Shoulder Dislocations
Bodyweight Squats with Light band around the knees

Workout:
Overhead Press
145x6x3 145x7

Front Squat
195x5 220x5 250x5
250 this time around was much easier than 2 weeks ago.

Box Jumps
32"x5x3

Pullups
BWx3x8 BWx9

Dips
BWx18 BWx12 BWx10
I noticed I can do more dips and pullups now that I stopped doing extras sets.

[BobisMighty]

7/4/12

Warmup:
Yoga Twists
Walking Spiderman plus Lift and Reach
Static Hip Stretch plus Glute Contraction

Workout:
Deadlift
370x6x3 370x9
370x9 was rough. I need to make sure to stretch my lower back more on off days, as I felt a huge difference in lowerback tightness having worked on it this past tuesday.

Power Clean
225x2 225x4x3
Really focused on the hip snaps. I realized I've been doing the initial pull more like a deadlift recently.

Superset
1A Close Grip Bench Press 45x5 165x5 190x5 215x8
1B Wide Parallel Grip Pullups BWx4x5

Iso Pulley Face Pulls
25lbsx20 35lbsx16 40lbsx12
Weight is each hand.

[BobisMighty]

7/6/12

Random Stuff

Warmup:
Foam Roller
Soft Tissue Work
Bodyweight Squats
Shoulder Dislocations

Workout:
3 Point Clean
135x2x2
3 Point Clean is a Power clean from the floor, followed by a hang clean from below the knees, then a tall clean from mid thigh.

Power Clean and Push Press
155x3 175x3 185x3 195x3 205x3

Power Clean
215x3 225x3 230x2 235x2 240x1

Front Squat
225x4

Superset
1A Pullups (Various Grips) BWx6x5
1B Standing Dumbbell Overhead Press 60x5 65x2x5 60x2x5

Kettlebell Swings
35x20 44x20 53x3x20
Did these with 30 seconds of rest between sets.

[BobisMighty]

7/9/12
I'm going back to a 4 day a week program for a while, until the season starts back up again in September.

Bench Press

Warmup:
Shoulder Dislocations

Workout:
Bench Press
45x10 205x1 230x1 245x6x3 245x4

Flat Dumbbell Bench Press
60x20 60x15

Back Superset
1A Seated Machine Row 60x15 70x2x15
1B Bent over rear delt raise 10x3x15

Machine Shrugs
295x3x15

Dumbbell Curls
25x15 25x2x12

[BobisMighty]

7/11/12

I wasn't able to go yesterday morning, so I went during lunch today.

Squat

Warmup:
Foam Roller
Soft Tissue Work with Lacrosse Ball
Static Hip Stretching with Glute Contraction
Shoulder Stretches

Workout:
Squat
45x5 245x1 290x1 310x4x3 310x5
First set of 310 was rough, but last set felt really good. I need to work on flexibility, as my lowerback has been getting very tight as of late.

Single Leg Box Jumps
16x5x3
This gym didn't have a high box, so I decided it was better to do single leg stuff.

Step-Ups
Bow height slightly above knee
BWx3x10
I liked the way these felt. Made sure to get no push off from the trailing foot.

Back Extensions
BWx10

Lowerback tightened something fierce so I thought it best to head out. I took a contrast shower and that seemed to help loosen it up a lot. I need a better flexibility plan.

[tomgaa]

hey guys,

quick question on legs, iv 2 months till the start of the rugby season, iv spent the last 3-4 months nursing tendinitis on my shoulder and was told stay away from squatting as it put my shoulder in a awkward position wit the injury, so i was limited to leg press, bu shud be ok in 2 wks or so. my leg workout will consist of..... squats, box squats, front squats, full cleans, leg ext, hamstring curls, calf raises. am i workin legs 2 much in 1 session will all the squating?????